Take a good look at this picture.
Now tell me if this right there doesn't look sexy as? When it comes to nutrition I am all for it optimising your health. Yet there are many out there who simply view food as functional. They eat to get what nutrients they need from it, and that's all good if that works for you.
But I love food. For me its not just about whether Its nutritious, I'm all about the sensory experience. The pleasure you experience as your taste buds light up. Then there is the different textures of the food to delight your senses, the gorgeous aroma that overwhelms you in anticipation.
Yep. I love it.
Now if you don't know what I mean by this sensory experience, check out the short clip over on my instagram to get what I mean, and if you can relate, you'll definitely appreciate the clip.
But enough of the preamble. This weeks recipe lands firmly in that category I spoke of. You can have it as a light breakfast or a dessert, or just for the hell of it! How do you make them? I'm glad you asked. Lets jump to it!
Here's The Ingredients
Makes approximately 18 small pancakes (3 per serving)
2 eggs - whisked or Aquafaba (whisked chick pea juice)
400ml - coconut milk
2 tablespooons coconut oil/butter - melted
30g coconut flour
100g spelt or buckwheat flour
50g shredded/ grated coconut
1/2 teaspoon of salt
3 tablespoons of baking powder.
** 1 Scoop of protein powder - optional, just remember to adjust mixture consistency with additional coconut milk.
How To Make It
Whisk up all the ingredients in the order show. Do not add the baking powder until you are ready to cook.
Wipe a large heavy based frying pan with a touch of coconut oil, and heat the pan to a medium heat.
Using a tablespoon, spoon a portion of the batter into the hot pan. They should be roughly 3" in diameter. You should be able to cook about 3 at a time, depending on the size of you pan (best not to overcrowd the pan).
Cook on each side until golden brown.
Eat whilst hot, topped with your favourite topping.
The great thing about these is that you can also make a batch of these and pop them in the freezer. and toast them from frozen as and when needed. How cool is that?
Go on, get stuck in.
When it comes to improving your strength most articles will talk about the most basic stuff
Each article will go on to try and convince you why you should try this new thing. It will be backed by the latest science research (peer reviewed if you are lucky) or at least by some bro science anecdotes. Am I wrong?
Now that you know the format you never need to read another article on improving your strength again (I'm kidding, of course you do - take this one for instance). But this article is not like those other articles, I'm not going to talk about reps, sets, training methods or anything like that.
Strange right? But what I will do is give you an alternative 3 simple ways to improve your strength that you can use right now.
1) Stick with it
Now this may seem so obvious that I am a little embarrassed to have to say it. Yet it appears that when it comes to strength training one of the common things I will hear is, "I'm trying this new program, but it doesn't seem to be working." Then when I ask them how long have they been doing it, I'll hear something like, "Oh, six weeks now." To which I responds "How long is the program?" They reply, "It's 12 weeks but......"
Can you see the problem here? Give the program a chance to work. Its a different story if its some cookie cutter template you got off the internet and you find that you are injuring yourself. But all means, throw the towel in.
But if you have a program designed specifically for you by a Coach, then just be patient, and stick to the program. There is no escaping it. not only is it a skill, but strength takes time.
One of the biggest inhibitors to your progress is jumping from program to program. You may get results, but I bet they are pretty mediocre compared to what you could achieve if you followed through.
If you are someone who struggles with this, get you a gym buddy to keep you accountable, or let your Coach know so they can keep on top of the situation, but ultimately its your body, your responsibility.
2) Know your trends
People often ask me, "How many times a week do you train?" to which I respond, "It depends". You can't imagine how many people I have pissed off with that answer. It's like folks ask you a question but don't really want to hear the answer if it doesn't fit the map they already have in their mind.
Don't get me wrong, I am physically active every day of the week. Walks, mobility, dynamic stretching, Qi-gong. But in terms of "fitness / strength training" I take a different approach. Here's why.
Your training doesn't happen in a vacuum. Have you ever had one of those sessions where a weight you would normally chuck about like a feather feels disgustingly heavy? Or you miss a personal best that you would expect to nail effortlessly? Have your times taken a sudden dip for no apparent reason? Well, perhaps this could have been avoided if you tracked your HRV (heart rate variability).
I track my HRV to highlight trends, whether Iam swinging to the sympathetic or parasympathetic side of my autonomous nervous system. It is a great non-invasive biofeedback tool. So I no longer guess my readiness for performance or blindly follow a training program just because it says so. I can avoid crashes, and erratic performance, and actually enhance the potential for peak performance through this simple tool. So I don't train "per week" I train depending on what my HRV says and my desired outcome. Tracking your HRV and the trends Is a bit more complicated than train or not training. There is an art to it, but you get the idea.
3) Get Connected: Mind & body
Failing to utilise your mind & body connection is a pretty simple way to kill your gains. Why is that?
Motor Imagery (MI) is the mental rehearsal of movement and has been shown to be an effective means for acquiring a skill, even in the absence of direct practice. The mechanisms are yet to be fully understood.
A study by Ingram, TG et al explored whether the potency of MI in improving skill acquisition was due to perceptual learning or motor learning. They found that when it came to improving skill acquisition via motor imagery both perceptual learning and motor learning were essential. So what does this mean for you?
Taking some time before your lift or your workout to mentally rehearse, can make all the difference in the world in terms of performance.
Plus if you get connected to what your body is doing, when it is doing it, rather then mindlessly going through the motions. It can give you that slight edge. Why not try it?
If you want to get stronger, sometimes looking beyond programming, supplements and the latest method is a smart choice. Do what's right for you.
I'm not going to lie. I'm a big fan of the Disney movie of the same name.
As Chef Gusto said, "Any one can cook". Yes. That includes you! Ratatouille is a really simple dish to make that is packed with delicious vegetables, and stacked with nutrients that will do a body good (more specifically, your body). With the autumn months now in full effect, this dish it just what you need to warm your cockles. There are many versions of the recipe available, this one was taken (and pimped out) from the UK's very own, Delia Smith.
Here's the ingredients
2 Large aubergines
3 Medium sized courgettes
2 Medium sized onions
2 red or green peppers1
1/2 Butternut Squash
4 large tomatoes
4 cloves of garlic
4 tablespoons of olive oil
1 tablespoon of roughly chopped basil
salt and black pepper to taste
How to make it
Begin by washing and wiping the aubergines and cutting them into 1 inch (2.5 cm) slices, then cut each slice in half; the courgettes should be wiped as well and cut into 1 inch (2.5 cm) slices. Peel, and dice the butternut squash.
If you cut pieces to small the Ratatouille becomes akin to vegetable mush when cooked. You want each vegetable to retain its own uniqueness.
Now put the whole lot into a colander, sprinkle generously with salt, press them down with a suitably sized plate and put weights (or other heavy objects) on top of the plate. Let them stand for about 1 hour – the salt will draw out any bitterness along with excess moisture.
Meanwhile chop up the onion roughly, deseed and core the peppers and chop these up too. Skin the tomatoes (plunging them into boiling water for a couple of minutes is the best way to loosen the skins), then quarter them, take out the seeds and roughly chop the flesh.
To cook the ratatouille, gently fry the onions and garlic in the oil in a large saucepan for a good 10 minutes, then add the peppers. If you are using parpika now is the time to add it in too. I find it just adds a nice kick to the overall flavour.
Dry the pieces of courgette, butternut squash and aubergine in kitchen paper, then add them to the saucepan.
Next add the basil and seasoning of salt and pepper, stir once really well, then simmer very gently, covered, for 30 minutes. After that time add the tomato flesh, taste to check the seasoning and cook for a further 15 minutes with the lid off.
Serve and enjoy!
This week I had the honour of being one of the speakers at a very powerful event hosted by Jo Wilson and Andy Coley of Beyond NLP Training.
Relationship Honesty is a very loaded term, and emotions could have easily ran high and the event been a disaster if it was not for 4 key factors.
1) The masterful way in which Jo and Andy provided a safe space for participants to explore the topic.
2) The care, authenticity and vulnerability displayed by the speakers. It was the first time I had witnessed Vincent Clohessey in action, yet his style left a profound mark.
3) The staff at Crisis Cafe took good care of us.
4) The audiences participation to tackle the subject wholeheartedly.
I delivered a free flowing presentation, sprinkled with some games and practical tools that participants could take into their relationships to make a powerful impact. You can download the talk notes below. Here are some of the things that I covered
I'd be interested to know what are your thoughts on relationship honesty. Leave a comment below.